WOD Wednesday March 20th 2019

March 20, 2019

WOD Wednesday March 20th 2019

 

A.) Mobility
:60 second couch stretch 
:60 second banded pigeon 
:60 second super front rack

 

B.) Warmup: 2 rounds of 
250m row 
5 Handstand kickups 
10 wall balls 
10 box jumps 
10 Bb power clean 

10 push press

 

C.) Emom x12 
Power clean x4 
(Start at around 60% and build every other set)

 

D.) 5 minute amrap 
5 handstand push-ups /DB push press 
10 box jumps 24/20
15 double unders 
Rest 3 minutes and repeat 
(Score is total rounds and reps, start where you left off, scale as needed)

 

E.) 5 minute cool down row/Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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